Is intermittent fasting actually helping—or hurting—you?

In this episode, Kristin dives deep into the real conversation women in their 40s and 50s need to hear about fasting, hormone balance, stress, and bio-individuality.

You’ll learn why a “one-size-fits-all” fasting strategy doesn’t work for every woman, how cortisol and insulin impact fat storage (even if you're not eating), and the four essential questions to ask before you fast. Plus, Kristin shares her personal experiments with longer fasts, what went wrong in the past, and the surprising benefits she’s seen with the right protocol.

This episode is a must-listen if you’re feeling confused by all the conflicting advice around fasting and want to use it strategically for fat loss, metabolic flexibility, mental clarity, and longevity.

Tune in to hear:

1. Why fasting affects women differently than men
2. How stress and cortisol can sabotage your results
3. What your cycle has to do with fasting success
4. How to experiment safely with longer fasts (like 36 hours or more)
5. The hormone “cascade” and why it matters more than you think
6. What Kristin eats (and avoids) before marathons to fuel with fat
7. The difference between insulin sensitivity vs. resistance
8. How tools like the CGM & Oura Ring can support your fasting journey
9. Her exact tips for designing a 30-day fasting experiment
10. How fasting can actually help you gain muscle (yes, really!)
11. Top books for women who want to fast smarter

📚 Resources & Mentions:

1. Book: The Menopause Reset by Dr. Mindy Pelz
2. Book: Fast Like a Girl by Dr. Mindy Pelz
3. Book: Intermittent Fasting Transformation by Cynthia Thurlow
4. Book: Roar + Next Level by Dr. Stacy Sims
5. Book: The Art and Science of Low Carbohydrate Performance
6. Continuous Glucose Monitor: [Stelo / CGM of choice]
7. Oura Ring: Get $100 off - https://ouraring.com/product/rings/oura-gen3/heritage?utm_medium=iac_raf

Watch on Youtube: https://www.youtube.com/@energeticallyefficient

Connect with Kristin:

Work with Kristin: https://energeticallyefficient.com/book-now/

Instagram: https://www.instagram.com/kristin_rowell_

Website: https://energeticallyefficient.com/